What Happens When You Take Turmeric and Magnesium Together

Turmeric and magnesium are popular dietary supplements with several potential health benefits. Taking them together is safe for most people, and they may work synergistically to support your health needs.

1. Reduces Inflammation

Combining turmeric and magnesium may benefit joint health and relieve pain by reducing inflammation and supporting healthy joint tissues.

Maintaining adequate magnesium levels through diet or supplementation may help prevent joint cartilage breakdown and reduce systemic (body-wide) inflammation, which can damage joint tissues in people with arthritis. 

Turmeric, particularly its active compound curcumin, has strong anti-inflammatory properties that may relieve joint pain as effectively as nonsteroidal anti-inflammatory drugs (NSAIDs)—such as ibuprofen (Advil)—in people with osteoarthritis (OA) and rheumatoid arthritis (RA).

2. Aids Muscle Relaxation and Recovery

Combining turmeric and magnesium may support muscle relaxation and recovery, helping reduce muscle stiffness and soreness after physical activity.

About 20% of the body’s total magnesium is stored in skeletal muscle. Having enough of this mineral can help:

• Prevent muscle fatigue, stiffness, and cramping.
• Help muscles recover after exercise.
• Slow down age-related muscle loss.

Turmeric may support muscle recovery with its powerful anti-inflammatory and pain-relieving effects. Studies suggest that taking curcumin before and after exercise can:

• Reduce muscle soreness
• Decrease inflammation
• Improve athletic performance

3. Improves Digestion

Turmeric and magnesium may reduce digestive discomfort and improve bowel movement regularity.

Turmeric stimulates bile production, which helps break down dietary fats. It also supports a healthy gut microbiome (the community of microorganisms living in the digestive tract), which:

• Promotes the growth of “good” gut bacteria.
• Reduces inflammation.
• Eases symptoms like indigestion and bloating.

Magnesium regulates digestive muscle contractions and pulls water into the intestines. It may help:

• Promote healthy bowel movements.
• Relieve constipation.
• Reduce or prevent gut inflammation and improve inflammatory bowel disease (IBD) symptoms, an autoimmune condition including Crohn’s disease and ulcerative colitis.

4. Promotes Better Sleep

Both magnesium and turmeric may help support sleep in different ways:

• Magnesium helps regulate the body’s sleep-wake cycle, and studies suggest it may help improve sleep quality and duration.
• Magnesium also relaxes muscles and calms the nervous system, which may make it easier to fall and stay asleep.
• Turmeric can reduce inflammation that might cause discomfort and sleep disruptions and indirectly support better sleep.

Combining the two supplements could lead to deeper, more restful sleep than either supplement alone would provide.

5. Helps Lower Stress

Turmeric and magnesium may help improve stress management by:

• Calming the body’s response to stress and boosting mood. Stress can deplete magnesium levels, making it harder for your body to cope. Studies show that increasing magnesium intake can help reduce feelings of anxiety and stress and lower the risk of stress-related disorders.
• Reducing inflammation and  oxidative stress, factors that can contribute to or worsen depression and anxiety.
• Promoting resilience to stress. Research suggests that turmeric may help regulate the body’s response to chronic stress and promote resilience, helping prevent anxiety, social withdrawal, and other stress-related behaviors.

6. Supports Heart Health

Magnesium and turmeric together may reduce the risk of heart disease by decreasing inflammation, improving circulation, and supporting cardiovascular function. Magnesium is essential for:

• Maintaining a steady heartbeat.
• Relaxing blood vessels.
• Regulating blood pressure.

Studies suggest that magnesium deficiency increases the risk of high blood pressure, heart disease, and stroke.

Turmeric adds another layer of protection by reducing chronic inflammation and oxidative stress, two factors associated with an increased risk of heart disease. Research shows that curcumin may:

7. Boosts Cognitive Function

Turmeric and magnesium may support cognitive function by enhancing brain health, reducing inflammation, and protecting against neurodegenerative diseases like Alzheimer’s.

The curcumin in turmeric may decrease protein build-up associated with neurodegenerative diseases. It may also increase brain-derived neurotrophic factor (BDNF) levels, a protein that supports brain cell growth and survival. 

Magnesium is essential for nerve function and brain signaling and plays a role in learning, memory, and mood regulation.

Adequate magnesium intake may:

Is It Safe to Take Them Together?

While taking turmeric and magnesium together is generally safe, some people could experience minor side effects: 

• Dizziness
• Drowsiness
• Headaches
• Low blood pressure (hypotension)
• Muscle weakness
• Skin rash
• Stomach upset, such as nausea or diarrhea (especially with high doses)

How to Take Them Together

Dosage

The optimal dosage of turmeric and magnesium will vary based on your specific health needs. The typical safe dosage for turmeric (curcumin) ranges from 500 to 1,500 milligrams (mg) per day. The amount you need may depend on the type of supplement and its curcumin content.

The recommended dietary allowance (RDA) for magnesium for adults varies from 310 to 420 mg daily. Always follow the manufacturer’s recommendations or talk to a healthcare provider for personalized guidance on appropriate doses of each supplement. 

Does the Form Matter?

The type of magnesium supplement you take can affect how well it works for specific health concerns. Common forms of magnesium supplements are: 

• Magnesium glycinate: Best for sleep, relaxation, anxiety, and stress management.
• Magnesium citrate: Helpful for digestive support and constipation relief.
• Magnesium orotate: May best support heart health by lowering blood pressure, regulating heart rhythm, and supporting nerve function. 
• Magnesium chloride: Helpful for mood regulation and managing symptoms of depression.

Choose the form of magnesium that best suits your health goals. Magnesium glycinate is a good choice with turmeric because it is easily absorbed and gentle on the stomach.

Look for turmeric supplements that contain black pepper. Active compounds in black pepper (piperine) enhance its absorption. Taking supplements with food may improve absorption and prevent stomach upset that can sometimes occur when taking supplements on an empty stomach.

One popular way people enjoy turmeric and magnesium is by making turmeric and magnesium lemonade. This refreshing drink combines turmeric powder, lemon juice, raw honey (for taste), and coconut or mineral water. It may reduce inflammation, boost energy levels, and improve mood. Some evidence suggests it may support weight loss by regulating appetite and promoting fat metabolism.

Potential Interactions

Magnesium and turmeric supplements may interact with some prescription medications and decrease or enhance the effectiveness of these medicines. Talk to a healthcare provider before you take turmeric or magnesium supplements if you take any of the following medications: 

• Antibiotics: Magnesium can interfere with antibiotic absorption. To ensure your body fully absorbs antibiotics, take antibiotics at least two hours before or four to six hours after taking magnesium. 
  Blood thinners: Turmeric can thin your blood, increasing the risk of bleeding if taken with medications like Jantoven (warfarin).
• Diabetes medications: When taken with medicines that lower blood sugar, both turmeric and magnesium can lower blood sugar levels and increase the risk of hypoglycemia (low blood sugar).

Who Should Avoid This Combo?

Not everyone should take turmeric and magnesium together. Talk to a healthcare provider before taking them if you:

• Are pregnant or breastfeeding
• Have a bleeding disorder
• Have kidney or heart disease
• Have liver, bile duct, or gallbladder diseases
• Take prescription medications, especially blood thinners or diabetes medicines